How frequently should you train the 5 major muscle groups to build muscle?

This article is all about the subject of training splits. And specifically whether or not you should train muscle groups once a week, or multiple times in a 7 day period.

So if you ever wondered if having a day purely for biceps is the best way to build muscle, then I’ve got the answer for you.

Or you may be attempting to train every muscle every day and doing 7 total body session every week. Because some guy told you more frequency is better. If you are doing that, then I’m surprised you’re listening to this podcast. I would have thought you’d be lying in a heap in the corner of the gym. Surely, even reading this article would be too much effort.

So let’s settle the score. And answer the question.

What’s The Best Way To Train All 5 Major Muscle Groups?

Did the bro’s get it right with one muscle group per session? Or is this training folklore from the dark ages that’s actually limiting your progress?

Creatine. Finally, a supplement worth spending your money on!

One of the most talked about and researched supplements in the fitness industry is Creatine. And more specifically, creatine monohydrate (more on what that means later).

And although I’m not one for recommending a whole load of supplements, I do recommend creatine if your goal has anything to do with increasing muscle and strength.

Why? Because the proven benefits of it include:

Improvements in muscle gain and strength, improved anaerobic endurance, and assistance in recovery from training. In addition to those benefits it’s also totally natural and safe.

But that recommendation often leads to a number of questions, particularly those that are new to the process of building muscle. Because creatine is often thought to be an unnatural and sometimes unsafe supplement. More often than not those that are skeptical have heard stories of kidney damage and the like. So it’s no wonder creatine is called into question so frequently.

In this article I want to set the record straight for you. And I want to put your mind at ease. And I’m going to do that by guiding you through the evidence and the facts.

So with that said here’s what you’re going to learn from this article.

What creatine actually is and how it works.

The types of creatine available on the market and which ones are worth your cash.

With Christmas just around the corner, how do you make sure you don’t undo all your hard work in one foul swoop? Follow these 10 top tips to stay fit for Christmas.

If you hadn’t realised already, Christmas is just around the corner. That fat bearded guy is making his last checks and revving up the reindeer. And he’s not that far away from having millions of mince pies in one night! So how can you avoid turning into something that resembles Santa himself? Because temptation is at every turn and that a calorie deficit could be the hardest thing to maintain. So that’s why I’ve got 10 top tips for you to stay fit for Christmas. Follow these and take the worry out of the festive season.

Doing everything right, but still feel puffy and bloated when you look in the mirror? Water Retention could be your problem. And here’s what you can do about it.

Water retention is a term banded around a lot these days. But how can you tell whether or not you’re suffering with excess water retention? And most importantly, what can you do to reduce that water retention?

First off I want to start by talking about a common scenario.

How many times have you experienced this next sequence of events when you get out of bed?

The alarm clock sounds at 5am and with bleary eyes you stumble towards the bathroom to start that morning routine. After “dropping the kids off at the pool” and slapping some life into yourself, you climb aboard the dreaded scales. And with trepidation you peer through the gaps in your fingers at the number staring back at you.

“FUCK!” you put on half a kilo overnight! WTF?

And then you take a step back, rub the sleep from your eyes and stare at the mirror. You look puffy, bloated and you’re lacking any definition whatsoever. Sound familiar?

Not losing weight and can’t figure out why? These 5 reasons might be the key to unlock your progress.

Are you trying desperately to get in shape but at a loss as to why you’re not losing weight? You feel like you’re doing everything right but it’s just not working. After all, you’re eating healthy and pounding away on the treadmill each and every day, so surely you should be losing weight.

But despite that hard work, you’re in the same old loop. Jumping from training programme to training programme, trying to find one that delivers results. But so far that Holy Grail hasn’t materialised.

And as for the whole nutrition thing that’s just another minefield you’re trying to tiptoe your way through. Every piece of advice seems to contradict the last, and your confusion level seems to increase by the day. But you’re doing your best and trying to eat healthy.

However, the end result is still the same…

You’re not losing weight.

So what do you do? Because going down the wrong path AGAIN doesn’t sound appealing in the slightest. In fact, it might just push you over the edge of sanity.

Fortunately for you, this article gives you the answers you need and will help steer you on the right path.

Now’s the time to ditch the fitness magazines with their crazy workouts and training programmes designed by guys jacked up on a few grams of questionable substances. I’m going to share the 5 most common reasons why you’re not losing weight. And most importantly, I’m going to tell you what you can do about it.

So before you head to the gym to hit your next marathon 2 hour workout, read this article and reset your mind about what REALLY works and why you’re not losing weight. Don’t allow your frustration to build anymore. Because this is the help, guidance, and direction you need.

Could overtraining be the reason you’re not making progress?

In most of walks of life you’re told that hard work pays off. If you work harder then good things will come. You’ll get a better job, earn more money, drive a faster car, or whatever it is that you consider to constitute success. But when it comes to fitness it’s not quite the same. Because overtraining is a real thing. And it could be the one thing that’s holding back your progress.

You’re hitting the weights hard in every workout. And those workouts are lasting several hours. And maybe even multiple times per day. Because you want to achieve your goals so bad that you’re committed to putting in the effort.

But no matter how much you keep toiling away in the gym you never really see the progress you expect. And worse still others around you seem to be making better progress doing a lot less. So what figures? Why is it these guys and girls are outstripping your progress. Relative to you, their slackers.

If any of that resonates with you then the next few minutes you spend reading this article could turn that around. Because you could be showing the classic signs of overtraining.

More, more, more does not always lead to more, more, more.

In this article, you’re going to find out all about the topic of overtraining. And how it can potentially impact how quickly (or slowly) you achieve your goals.

You’ll find out what overtraining exactly is, how to spot the signs, and most importantly what to do about it.

So let’s get into the detail and give you the knowledge you need to make sure you don’t fall into the overtraining trap.

Is Post workout nutrition critical for making progress?

Post workout nutrition is one of those topics that comes up again and again. The bro’s in the gym will tell you that it’s super important and that you need to rush to grab that protein shake as soon as you finish your very last rep. Because if you don’t then you’ll miss the opportunity to make the most of your training.

But are the bro’s right? Have they finally got an aspect of good nutrition right?

Well the short answer is NO. Once again, an aspect of your nutrition has been blown out of all proportion in terms of its importance.

So in this article I’m going to set the record straight. And you’re going to get the simple, practical advice you need to make progress, without worrying about things that don’t matter that much.

And that’s important. Because getting in shape is hard enough. So you don’t need a ton of information and rhetoric thrown at you that won’t actually help you very much.

I promise you this article is free of post workout nutrition BS. And I haven’t got a post workout supplement to ram down your throat. This is definitely not a sales pitch for a shitty product that won’t have any effect on your progress.

All the answers you’ll ever need on post workout nutrition

So in this article, you’ll find out all you need to know about post workout nutrition. Here’s a look at what you can expect over the next few paragraphs.

Post workout nutrition timing. Is it important? And what’s the best approach?

How to manage your macros for good post workout nutrition.

Post workout supplements. Are they essential?

Are protein shakes the only option for post workout nutrition?

And on top of all that, you’ll get an insight into my own personal post workout nutrition. But don’t get too excited, it’s pretty basic. Although, it has served me well for the last 3 years and counting. So it may be basic, but it’s goddamn effective!

Pre workout nutrition won’t make or break your progress, but it can certainly help.

Pre workout nutrition is a topic that comes up again and again for debate. Because a lot of people think that it’s one of THE most important aspect of your nutrition. And that assumption would be wrong. MASSIVELY!

There’s a feeling amongst many people that if you don’t have a pre workout drink before you hit the gym, then your workout will be rubbish. Because if you’re not wide-eyed and wired like a crazed mad man, then you might as well stay at home, right? Well, that’s what people would have you believe.

And on top of that, there isn’t a supplement company around that hasn’t got some form of nuclear juice to sell you. Is their claim that ‘Atomic Detonator 2000’ will take your workout to the next level a sound one?

This article is going to answer that for you, and more.

Because good pre workout nutrition is about more than a caffeine laden drink. You should be considering protein, carb, and fat intake at the same time. Striking a good balance across your macros pre workout is going to be much more beneficial to your progress than anything else.

All the answers you’ll ever need on pre workout nutrition

So in this article, you’ll find out all you need to know about pre workout nutrition. Here’s a look at what answers you can expect to find over the next few paragraphs.

Pre workout meal timing. Is it important? And what’s the best approach?

How to manage your macros for good pre workout nutrition.

Pre workout drinks. Are they essential?

Are protein shakes the only option for pre workout meals?

And on top of all that, you’ll find a link to the Iron Paradise Fitness guide to the best pre workout drinks on the market today. Plus, you’ll get the recipe for my own personal pre workout drink. But don’t get too excited, it’s pretty basic.

Eating healthy can be expensive. So is dieting on a budget possible or just expensive pie in the sky?.

It’s a sad fact that the healthiest food is typically the most expensive. Unfortunately, high calorie, nutrient sparse fast food is cheaper and more accessible than ever before. And for a lot of people this means the desire to eat healthily is quashed by the sheer cost. So is dieting on a budget even possible? Can you get the right food in the right quantity without breaking the bank? Or do you need to be a high roller to get in shape?

The simple answer is YES. Dieting on a budget is 100% possible. All it takes is a bit of planning and a little bit of imagination.

So whether you’re looking to get leaner or build some muscle I’ll show you how you can get results without spending the Earth. Because making good food choices and getting your diet on point will be the most important part of achieving results.

Now, it’s important to say that although this article is about dieting on a budget, it’s not about finding the cheapest and shittiest food possible. Because I could quite easily list out some cheap food choices and have done with it. But that’s not my style. Ultimately, I want you to have nutrient-packed food that will make you feel, as well as look, healthier.

In this article you’ll find out my top tips for dieting on a budget. All of them are simple and easy to put into practice.